Avant Garde Fitness WOD: February 27, 2023

Warm Up

10 Toy Soldiers

10 Deep Forward Lunge to Forward Fold

10 Spider Stretch

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

then...

2 Rounds

10 Pass Throughs

10 Good mornings

10 Updog to Downdog

10 Air Squats

CrossFit Games Open Workout 23.2

RX Division

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Scaled Division

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpees

10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpees after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Bootcamp Version:

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee to target

10 shuttle runs (1 rep = 50 ft)

*Add 5 burpee to target after each round.

23.2B:

AMRAP 3

double dumbbell thrusters @ 35lb/20lb

---

Cool Down

1 min Scorpion Pose (R)

1 min Scorpion Stretch (L)

10 reps cat & cow

30 secs Child's Pose

30 secs Thread the needle - Arms (R)

30 secs Thread the needle - Arms (L)

30 secs Upward Dog

30 secs Deep Forward Lunge (R)

30 secs Deep Forward Lunge (L)

30 secs Downward Dog